‘’Age is not determined by the number of the years you have lived, but by the ideals you hold, and the enthusiasm of your soul. Youth’s beauty is replaced by age’s grace.’’
This statement probably sums up the best definition of age so far.
Healthy living is what everyone aspires for irrespective of their age. When it comes to senior citizens, this is vital as your health starts taking the backseat as your age moves forward.
Regardless, a balance of a healthy lifestyle and mindset can make a drastic impact on your health. If you happen to be a senior citizen or someone who cares for them, then you are likely to walk a mile away to help their health be better.
Here’s a list of healthy living tips for seniors:
1.Incorporate A Healthy Diet
Passing through landmark ages like the ’50s and ’60s would mean that your engines will have a hard time operating like the way they used to. So you have to provide them with sufficient fuel i.e. ‘’Healthy Foods’’.
After all, you are what you eat.
Senior citizens should consume nutrients- dense foods loaded with vitamins, minerals and other nutrients needed for your body. These foods include :
- fruits & vegetables,
- whole grains such as whole wheat flour, oatmeal, brown rice, barley
- fat-free or low-fat milk & milk products or plant-based substitutes of milk products
- seafood, lean meats, and eggs
It is advised to eat fruits and vegetables in their raw and fresh state because raw fruits and vegetables consist of more vitamins and enzymes than those cooked or stored for a longer time.
Stay away from fast foods, carbonated and sweetened drinks. Limit the use of salt as they are filled with sodium which can result in bloating and many other chronic diseases.
Another key element to consider is portion size. A portion is the amount of food or drinks you consume in one serving. An appropriate idea would be to consume the main meal at breakfast or lunch followed by a light meal during the daily evening.
Try incorporating foods enriched with vitamins B6, B12, D, and folate if you wanna age like fine wine!!
2.Get Physically Active
For a life that has witnessed many ups and downs, moving your body is probably a bare minimum. If you want to stay healthy after 55, start getting physically active.
Getting physically active doesn’t imply lifting big dumbbells or sweating out hard with high-intensity exercises. This could mean staying physically active in the form of walking to their mailbox or to the grocery.
This could also mean playing sports, yoga, swimming, and gymnastics for seniors or visiting a physiotherapist regularly.
Exercise is proven to maintain strength and agility, improve vitality, support sleep patterns, promote good mental health, and can even assist in lowering chronic pain. Exercise is also assumed to have a long-lasting impact on the brain, assist in forbidding memory loss, cognitive decline, and dementia.
If you happen to be someone with low back pain, you can try various stretching exercises like twisting your neck and chest slowly, clasping your hand together and extending backward slowly, and repeating the move.
3.Take your medications on time
Healthy living for seniors means you have to cater to your body’s needs and constantly support them. As your age starts climbing the ladder, your body starts surprising you to say the least.
This is why taking your medication on time is extremely essential.
Medications can range from any specific disease medicine to taking supplements as prescribed by health professionals.
The second half of life is marked by various deficiencies. So try including supplements like calcium, Vitamin D, Vitamin B6, and Vitamin B12 as recommended.
Vitamin D deficiency is quite high in senior citizens. Inadequate levels of vitamin D are often related to the presence of chronic diseases like tuberculosis, high blood pressure, cancer, SAD(Seasonal Affective Disorder), peripheral artery disease, and osteoporosis. So you can try getting vitamin D supplements by consulting health professionals.
As you ascend to golden years, falls are quite prominent.
You are at risk of encountering fall if you fit into these categories:
- Patient of low blood pressure
- On medications
- Record of fall in the past
- Uncomfortable footwear
- Low vitamin D levels
- Parkinson’s disease
In order to tackle these situations, be sure to inform your health care provider and your family prior. Keep the ways of your home clear by removing any sort of electric wire.
The secret of healthy aging is managing stress and embracing happiness.
Stress has been known to increase the production of cortisol. Cortisol is responsible for increasing the fat across your body. A high level of cortisol contributes to fat being stored across your abdomen and leads to obesity in the long run.
And, obesity is something you want to avoid in your golden years.
In order to cope with stress, try meditation and practicing gratitude. You can even maintain a journal listing things that you are grateful for in your life. Engage in relaxing and fun activities.
Want to live that dreamy life?
Then try sleeping. Apart from providing you with interesting dreams, sleep has tons of benefits. Sleep helps in lowering your stress and also aid in making your immune system stronger.
Sleep also seems to have a positive correlation with improved memory and concentration. Try to sleep for a range of seven to nine hours. Avoid caffeine as they trigger sleep patterns.
If you are someone with insomnia, consult the doctors and take actions accordingly.
7.Make your mind active
A healthy body exists in a healthy mind. Just because your body has changed its pace, doesn’t mean that your mind has slowed down.
Indulge in creative activities to make your mind active. This can include doing crossword puzzles, reading books, and learning new languages or skills.
REMEMBER!! Age is just a number. So there isn’t anything that’s not worth trying.
These healthy living tips for seniors will surely make aging a lovely journey.